WOD 736

CrossFit Urban Jungle – CrossFit

Cycle 1 Day 7

Competitor Cycle
pick one

Should you or should you not be doing our competitive programming. 1) Are you competing? 2) Do you sleep enough? 3) Do you eat correctly?

Remember, without intensity. More is just more. More training without proper intensity and recovery doesn’t do much either.

View Public Whiteboard


AMRAP 4 minutes

10 Row calories

10 Kipping HSPU


2: Deadlift

Work up to ONE heavy set of 4 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. The goal is to lift the same weight you used for your set of 3 last week (last week was 3 reps, this is 4 reps).

Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 4.

Olympic Lift

3: Power Position Pause Snatch (2-2-2-2-2-2-2)

Snatch deadlift the weight up – pause in the power position – Snatch
Pause power position snatch 7×2 @80-90% of the last clean (perfect) rep you hit during test week – Drop, reset, and perform a perfect snatch DL between each rep. DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Pause, exented through heels. No heaving.

Mental Work

4: Metcon (6 Rounds for time)

6 Rounds

Run 400m

Rest 2 minutes


5a: Metcon (Time)

3 Rounds

100 Double-unders

20 SDLHP 115/75lbs


5b: Metcon (12 Rounds for weight)

EMOM 12 minutes

2 Weighted strict pull-ups AHAP

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